Competition (03/23/16)

 In Competition

REGIONAL & OPEN PREP

*16.5 is Friday. Move well and take it easy today!

A. Barbell + Gymnastic Warmup
4 Rounds:
30sec Box Jumps (24, 20)
30sec rest
30sec Thrusters (45, 35)
30sec rest
*Warmup low legs well before starting box jumps

B. Weightlifting
Every 2min for 20min:
1 Power Snatch + 2 Squat Snatch
*Build to a moderate/heavy complex. Reset grip each rep.

C. 3 Rounds of:
10 GHD Back Ext
10 GHD Sit-ups
10 Goblet Squats (35, 26)
10 AKBS (53, 35)
10 Ring Rows
10 Push-ups
*75% ME. This is a recovery WOD. The purpose is to get the blood flowing and move all your joints through full ROM

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  • Sarah Schulz King

    A done
    B worked up to 105#
    C done, didn’t time, like 12 min